One of the food trends of recent years is definitely chickpeas.

You come across them quite often, or you may have already experimented with a chickpea-based recipe. But what makes the big difference is their nutritional value and the multiple benefits for your health.

They fill you up and help you lose weight

The protein and fiber contained in chickpeas perfectly regulate your hunger, putting it under control. Protein and fiber work together to slow digestion, which helps promote fullness. In addition, protein can increase the levels of hormones that reduce appetite. In fact, the effects of protein and fiber can automatically reduce your calorie intake, helping you lose weight significantly as well.

Rich in vegetable protein

Chickpeas are an excellent source of plant protein, making them a great food if you don’t eat meat or animal products in general and follow a vegan or vegetarian diet. A serving equals 1 cup (about 170 grams) provides about 14.5 grams of protein, which is comparable to the protein content of similar foods such as black beans and lentils.

It regulates your sugar levels

Chickpeas may help manage your blood sugar levels in several ways. First, they have quite a few low glycemic index, which shows how quickly your blood sugar rises after eating a meal. Diets that include lots of low GI foods have been shown to promote blood sugar management.

Additionally, the fiber and protein in chickpeas may help regulate blood sugar levels by slowing the absorption of carbohydrates to promote a steady rise in blood sugar levels. As a result, it is an important addition to your diet if insulin resistance, pre-diabetic stage or even diabetes has been found.

They contribute to digestion

Chickpeas are full of fiber, which offer many benefits for the health of the digestive system. The fiber in chickpeas is mostly soluble, meaning it mixes with water to form a “gel”-like substance in your digestive system. Soluble fiber may help increase the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to a reduced risk of certain digestive conditions, such as constipation, flatulence, pain and even irritable bowel syndrome (IBS).

They protect against the occurrence of certain chronic diseases

Chickpeas may help reduction in the occurrence of several chronic diseases such as cardiovascular, type 2 diabetes and colon cancer. Chickpeas are an excellent source of several minerals, such as magnesium and potassium, which can support heart health by helping to prevent high blood pressure – a major risk factor for heart disease.

Additionally, the soluble fiber in chickpeas has been shown to lower triglycerides and LDL (bad) cholesterol, elevated levels of which can also increase the risk of heart disease.

At the same time, some research shows that regular consumption of chickpeas can help reduce the risk of certain types of cancer. That’s because this legume can promote our body’s production of butyric acid, a fatty acid that can reduce inflammation in colon cells, possibly reducing the risk of colon cancer.

Finally, they have a positive effect on reducing the occurrence of type 2 diabetes due to their effects on blood sugar regulation.

If you want to add them to your diet, apart from the classic ways, try adding them to a salad, make vegetable burgers based on chickpeas or even bake them to eat them as a snack.

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